Are you breastfeeding and also a runner?  Let us guide you (and those mammaries) through some miles!

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Does running affect milk supply?

No.

Studies continually demonstrate that running doesn’t negatively affect milk supply. That’s because your body will protect nutrients to produce breast milk first, and your own body second.

One thing that DOES affect your milk supply is dehydration. So be sure to add extra hydration to your daily routine, especially because you’ll sweat more while running.

Cons of running while breastfeeding

During extremely strenuous exercise, there is a buildup of lactic acid in your muscles which can sometimes make your breast milk taste a tad bitter to baby.

The good news is that it doesn’t affect your milk supply or baby’s growth and works its way out of breast milk within 90 minutes. 

Also, it takes SERIOUSLY intense exercise to change the taste of your milk so most moms won’t have it affect them while breastfeeding.

13 Pro Tips for running while breastfeeding

Wait until your body is ready 

Give yourself enough time after birth to ease into running. You just had a baby! Most healthcare providers advise to wait until at least 6 weeks postpartum to begin exercising again.

And, don’t forget, you’re most likely sleep deprived and overtired so give yourself grace and listen to your body.

Fuel your body with enough food

Breastfeeding burns around 500 calories per day. Running will only add to that calorie deficit. Make sure you consume enough food to fuel your breastfeeding and running journey!

Invest in a quality sports bra

Wearing an unsupportive or ill-fitting sports bra while running is a big no-no. You need an extra good bra for running while breastfeeding because your breasts may change sizes in a matter of minutes as they fill with milk!  

A good sports bra:

• Prevents both horizontal and vertical breast movement while running

• Has cups that encase the breasts completely

• Has wide, padded straps

We love THIS BRA from Amazon because it ticks all the boxes on a perfect sports bra for running and is super affordable! 

Add extra hydration to your daily routine

Be sure to consume liquids to replace those lost by breastfeeding and sweating. The best way to check your hydration levels is to monitor your urine throughout the day. It should be pale yellow.

Take off your sports bra as soon as possible post-run

Sports bras are meant to constrict your breasts while you run. That compression can lead to plugged ducts/mastitis so make sure you only wear your sports bra while you run and take it off a.s.a.p afterwards. 

Limit and stop running if necessary

If you get a clogged duct - reduce your exercise until it clears.

If you develop mastitis - stop exercising and get medical treatment.

Pump/Feed Immediately prior to your run

Be sure to pump, feed, or otherwise empty both breasts immediately prior to a run. You’ll feel sooo much better if you’re not engorged when you run.

Get a jogging stroller!

As a running/breastfeeding mom myself, my favorite jogging stroller was a lifesaver!  During those cluster feeding stages, you could even stop your run and nurse your baby and then continue running!

Pack a hand pump for long runs

If you’re running without your baby on a long run, be sure to pack a hand pump in case you need to pump during your run. It’ll allow you to maintain the same schedule, even when you’re logging a lot of miles.

Add extra calcium and iron to your diet

Breastfeeding takes nutrients from your body to produce breast milk, especially calcium and iron. These nutrients are especially important for running so be sure to consume extra foods with these nutrients in them.

Foods rich in calcium and iron are:  dairy, spinach, cruciferous vegetables, beans, meat, fish, and chocolate.

Create a freezer stash for long runs

If you run without your baby for long periods of time, you’ll definitely want to keep a few extra bags of milk in the freezer. This way your baby can be fed while you’re out on a run.

Plan runs near home

Early on in your breastfeeding journey, especially before your milk supply has regulated, you may encounter some surprises during running! 

Running close to home will give you peace of mind knowing you can cut your run short if you get engorged or leak unexpectedly.

Give yourself grace

Your body is going through a lot!  It had a baby, it’s continually producing breast milk… your body might feel differently than you’re used to.

Go easy on yourself and give yourself a pat on the back for all your body is accomplishing during running while breastfeeding. Listen to your body, and let it tell you what it needs.